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Sleep routine and diary

Simple habits that support sleep. No medication or supplements.

  1. Keep the same wake-up time every day, including weekends.
  2. Wind down for 30 to 60 minutes before bed: dim lights, screens away.
  3. Avoid caffeine after early afternoon, and heavy meals or alcohol late.
  4. If you can't sleep after about 20 minutes, get up and do something calm, then go back to bed when sleepy.
  5. Note bedtime, wake time and how rested you feel each day in your check-in.
When to seek help: If you feel unsafe, or this isn't helping and things are getting worse, speak to your GP or call NHS 111 (mental health option). In an emergency call 999.

DRAFT v0.1-draft: not yet approved by the Clinical Safety Officer.